Tulo

High-Protein Chicken and Quinoa Lunch Bowl Recipe

A glass meal-prep container filled with sliced grilled chicken, fluffy quinoa, chickpeas, halved hard-boiled egg, cherry tomatoes, cucumber, and crumbled feta, with a small container of yogurt dressing on the side.
Photo by Nadin Sh on Pexels

Layering three separate protein sources, chicken, eggs, and chickpeas, over a quinoa base means the bowl hits a high protein target without relying on a single oversized portion of meat, and the yogurt-based dressing adds more protein than a typical oil-and-vinegar dressing while keeping the bowl light enough to eat cold from the fridge.

Prep
15 min
Cook
25 min
Total
40 min
Servings
4

Ingredients

Servings4
  • 1 1/2 lb boneless, skinless chicken breast
  • 1 cup quinoa, rinsed
  • 1 1/2 cups canned chickpeas, drained and rinsed
  • 4 large eggs large eggs
  • 1 cup plain nonfat Greek yogurt
  • 4 cups baby spinach
  • 1 cup cherry tomatoes, halved
  • 1 cup English cucumber, diced
  • 1/2 cup crumbled feta cheese
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tsp, divided salt and black pepper

Nutrition per serving

Calories
1034
Protein
85g
Carbs
64g
Fat
49g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

Need different units or a different yield? Try our Conversion Calculator →

Instructions

  1. 1Rinse the quinoa under cold water in a fine-mesh strainer. Combine it with 2 cups water in a small saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, until the water is absorbed. Remove from heat and let stand 5 minutes, then fluff with a fork.
  2. 2Place the eggs in a saucepan and cover with cold water by an inch. Bring to a boil, then cover, remove from heat, and let sit for 11 minutes. Transfer the eggs to a bowl of ice water for 5 minutes, then peel and halve.
  3. 3Pat the chicken breasts dry and season both sides with half the salt and pepper, the oregano, and half the minced garlic.
  4. 4Heat 1 tablespoon of the olive oil in a skillet over medium-high heat. Sear the chicken for 6-7 minutes per side, until it reaches 165°F (74°C) on a meat thermometer. Rest for 5 minutes before slicing.USDA safe minimum for poultry: 165°F (74°C)
  5. 5In a small bowl, whisk together the Greek yogurt, lemon juice, remaining olive oil, remaining garlic, and remaining salt and pepper to make the dressing.
  6. 6Divide the quinoa among four containers or bowls. Top each with sliced chicken, chickpeas, spinach, cherry tomatoes, cucumber, two egg halves, and feta. Drizzle with the yogurt dressing just before eating.
How to Start Meal Prepping

Tips & variations

  • Swap the chicken for canned tuna or a drained can of salmon for a no-cook version of the bowl.
  • Cottage cheese stirred into the dressing in place of half the yogurt adds even more protein and a thicker texture.
  • For a dairy-free version, skip the feta and use a tahini-lemon dressing instead of the yogurt dressing.

Storage & reheating

Store assembled bowls in airtight containers in the refrigerator for up to 4 days, keeping the dressing in a separate small container until ready to eat so the spinach doesn't wilt. The chicken and quinoa can be reheated in the microwave for 60-90 seconds, but the eggs, tomatoes, and cucumber are best served cold.

Tips from the Tulo kitchen

  • Cooking the quinoa in low-sodium chicken broth instead of water adds flavor without needing extra salt in the bowl.
  • Slicing the chicken while it's still warm, right after resting, makes it easier to portion evenly across four containers.

FAQ

How much protein is in one of these lunch bowls?

Each of the four servings has roughly 45-48 grams of protein, coming from the chicken, chickpeas, egg, yogurt dressing, and feta combined.

Can this be made ahead for the whole work week?

Yes, but cook a fresh batch of eggs partway through the week if prepping more than 4 days out, since hard-boiled eggs in the shell keep about a week but peeled eggs are best used within 4-5 days.

Can the chicken be cooked in advance in bulk?

Yes. Baking a larger batch of seasoned chicken breasts at 400°F (205°C) for 20-25 minutes, then slicing and portioning it, works well for building several bowls at once.

Is this bowl good served warm or cold?

It works either way. Reheat the quinoa and chicken separately if eating it warm, then add the cold ingredients (egg, tomato, cucumber, dressing) after reheating so they stay fresh rather than heating through.

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